Official WF Health/Workout Thread 2.0

Carry on brah! Looking killer! 100 lbs is a lot.

Well this past week has been rough. Lost a friend who was shot & killed in the line of duty, the girl that I was talking to and I havent spoken in 4 days now...I took a day to sulk and feel sorry for myself and then today I decided it was time for a change. I just got home from the gym. First time in I cant think of how long. I started light Lat Pull downs, Curls, dumbbell rows and some cardio...3 reps of each. I didnt want to over do it the first time but damn I feel good right now.

I think people have a fear of working out (or at least I do) like they feel people are watching or laughing at them because we dont *look* the part of someone that's a gym goer. Just 1hr at the gym and I feel like Hulk Hogan (even though Im still built like Bam Bam Bigelow). I hope I can keep this up. Im ready to better myself.

Okay so after seeing how successful DDP Yoga is in this thread, can somebody help me out im willing to give it a try.

What do i need to start? Which pack? Honestly price isnt a problem.
Do i need to buy mat amd how does the program actually work?

Well I'm officially a senior in college. One more year and then I'm off to student teaching. I've commented about my summer running and doing three 5K events. My last one was on August 13th. Sadly, I make no really gains in regards to time; about the 36 minute mark. After the last race, I told myself that I can run a 5K without stopping for breaks and now I'm down to the 32 minute mark. I still weigh in at 260 pounds, but I'm beginning to notice a difference in my health. Anyways, just wanted to show off the new kicks. These are my alternate runners, I generally run in Dyad's and cannot wait for the series 9. These are Ghost series 9 by Brookes and they have a lot of support for neutral runners. It you run, consider going to your local run specialty shop.

Ran a personal best half marathon today, 1:46:27!

Hey there, how's the whole workout regime going? you still going hard with it or have
you given up, or are you not hitting it as hard as you could be? Hard to get out of your
usual habits, isn't it? Say, why not look at Dana Brooke as your inspiration? She's totally
a great person to look to in terms of health and fitness. She's smart and loves fitness, so
you know, why not be inspired by her? Then there's Charlotte but me personal, ew, no,
she's so masculine and skinny it's off-putting. Just give yourself little goals and push
to do better each time you exercise. Oh, and stop eating chocolate. More apples, too,
champ, they're the best! The sweeter the better.

OK, so I may be able to give you a little bit of advice. I have been a high level athlete when I was younger, I played semi-pro basketball in a country I won't name (for my privacy). I'm going to ramble a bit, but eventually I'll get to the help part.
I ate poorly, but was gifted athletically, so my diet didn't matter too much. When I was 20, I remember when we had a guest dietitian on my university basketball team, and she made us keep food diaries and pointed out that I was eating approximately 1 kg (2.2 lbs) of cheese a week. I was the fittest person on the team, won team sprints, and was pretty happy to play the entire game when I could without being subbed. I informed her I was the fittest person on the team... she said I was fit on the outside and fat on the inside. Pretty good burn in front of all my teammates and coaches. 
Once I stopped playing ball, weight slowly started to creep on each year, not a lot, but I have been becoming flabbier and flabbier. 

I have just changed my diet finally. I'm 34. The key is to find something healthy you like, and not to completely cut-out foods you love. You have to cheat a little, but just a little. 
Your diet looks good until the second half of lunch, it seems to go down hill there. You're feeling hungry because you are not putting in enough protein. You're eating a lot of sugar and it's probably making you crash and feel lethargic. 

Sugar/ snacks:
Start with small changes, and the first should be cut the Coke and the candy bars completely. Coke can easily be replaced by carbonated water. Your tongue gets the same feeling from Coke from the "fizz" so the change is not too unfamiliar. You can make the water taste better by squeezing some lime juice or lemon juice in. Replace candy bars with fruit. That's all I can tell you there.
Nuts can also be a good replacement for candy as long as they are unsalted and not roasted.

Breakfast:
Try turning your coffee into a black coffee. I have recently done this and it took some getting used to, but now I don;t like the taste of sweet coffees. I was drinking 1 caramel macchiato (sp?) a day from Starbucks. Expensive and unhealthy habit. 
The oats are good, even if there is some sugar in there. Oats will release energy slowly throughout the day. So does the banana. 
Try a boiled egg some mornings and oatmeal as well. You'll stay full until lunch.

Lunch:
Salad is good, but look for a salad with less cheese, bacon and dressing. Find salads that come with chicken, or turkey.
Lately I have been grabbing a massive bag of salad from CostCo, and I put it into meal sized portions at the start of the week, and then have a can of sweet-chili tuna on top, or some cut up chicken breast.

Dinner:
This is the hard one. I have a 2 year old, so I need to eat what he eats. I try and cut carbs out where I can, and if I eat them it's generally rice, because he will eat rice. 
Sometimes I make him pasta with tonnes of veges and lean meat mixed through the pasta sauce. I will eat this (sadly) without the pasta and I just put a little Parmesan cheese on top for flavor.

Night time snacks: 
I find this hard as well. I love chips and dip, and I also love candy bars (like you). I ate a lot of french onion dip while watching Stranger Things! Since then, I have replaced chips with pop-corn. You can have it with a little melted butter on it, and it's not super healthy but it's a lot healthier than potato chips. 

When I feel peckish, I have the following on hand and in my car:
 - raw almonds
 - low sodium beef jerky
 - Lara bars

Changes need to happen slowly, you're right. Leave dinner as the last change, because I know that's the hardest change with kids. You can do small things though like wrap your burger in romaine lettuce instead of having the bun. It's actually really good. I order my burger like this from Carl's Jr when I do eat out. 

Fitness:
Start running the 5 km. Go to the gym and use the equipment YOU like. Give yourself some goals other than weight. Give yourself an event goal. For me, I have set myself the goal to run a marathon in 2017 (I've never done that) and a secondary goal to dunk again. I'm 6'4", 230 and can barely touch the rim. My playing weight was 185-190 back when I was 20 and I could 360 dunk (easily) I kid you not. I am not super heavy, but I am uncomfortable and my knees are wrecked from basketball every year a put on a few more pounds seems to increase my knee pain.

I started to have a set back with running last week from having sore Achilles and and old knee injury flaring up, but I got past the mental & physical hurdle by not focusing on those things. They were not sore enough to go to the doctor, and I think it was just my body telling me "Hey, you haven;t used these muscles in sometime bro, whatcha doing? Let's eat chips instead!" 

Lastly, you can have 2,600 calories a day, but just make sure you burn more than that. I get through a lot of mine from running, pushups, situps, planks, and taking my 2 year old to the park. Yo, the park is a free gym! Chin-ups on the monkey bars! Laps around the soccer field!

Hang in there man. It takes more time when you have a family, but it can happen. 

You can always PM me with any advice you need. 

I realize ppl are on this thread to try to lose weight. But I've been trying to gain ten pounds for six months and no avail...until about 2 weeks ago. Now I'm an even 200 and I'm 6'4. My problem is my metabolism. I instantly burn off everything I eat. So I forced myself to eat nonstop for about 2 months. Six eggs, five strips of Turkey bacon, and black coffee for breakfast. 3 peanut butter sandwiches and one oatmeal creme pie with a water for lunch, and 2 chicken breasts and a metric f**k ton of broccoli and sweet potatoes for dinner. And I always eat 3 eggs before bed. Not the healthiest way to gain. But good God it's taken me so long to gain weight.

My wife signed me up to do this 5k thanksgiving road race wth her tomorrow morning.
I haven't run since high school 20 years ago. I'm scared I will die. I am still trying to get out of it somehow